Temple_Fit Member

It's really your preference as to how you want to lift. The only thing I'll add is that if you are trying to build muscle you will want to perform 3 to 6 sets, 6-12 reps 70-80% of your 1 rep max. As far as cardio, I personally would stay within your fat burning heart rate because you don't want to burn up your hard…

Nice

If you want a booty start doing squats, plie squats, split squats, & forward/backward lunges and do some glute exercises etc hip thrust and kickbacks. Building muscle helps to burn fat so that will help w/ the 10lb weight loss. I would also suggest 20-30 minutes of High Intensity cardio 2 or 3 days a week. I wish you well!

She hit the nail on the head! When I reached my goal weight I realized that I was a much smaller version of the bigger me, hence I was skinny but still fat. So, I worked on building muscle (which is leaner than fat) and tightened/toned up my body. I would suggest to lift weights if you are not doing so.

First you need to decide what competition you want to do, Bikini, Figure, Physique, or Bodybuilding. Go to a couple of shows to check out your competition. I would highly suggest a coach. If you can't afford a trainer and you are discipline, you can find online coaches that will send you a workout & diet plan at a fraction…

Height (if not 5'3"): 5'3 3/4" Age:42 Starting weight:215ish Current weight:145 Goal weight:Not concerned about weight, more concerned about body fat% How many calories do you eat a day? Bulk phase 2500-3000, Cut phase-1500-2000 Do you eat back "exercise calories"? If I feel like it Do you allow yourself a cheat meal or…

I agree completely agree with this comment.

For the most part, I prep my meals and take them with me. However, if I do eat out I always get a salad and what ever lean meat they have and plenty of veggies. I will also instruct them to only season it w/ garlic, pepper, and omit the salt. I retain water very easily.

Baby Got Back!

I'm squatting 4x6-8reps @ 265lbs. Afraid to go heavier w/o a spotter.

I looked at yesterdays food diary and your weight is up because of the amount of sodium you ingested. Cut out 1/2 the sodium, consume extra H2O to flush out your system, and you'll be back to normal this weekend.

Congrats Coach Carlos!

I would also like to know how you ladies are did in your show and pics as well.

Thanks MrM27

You look amazing! Keep up the good work!

I'll be 42 next Friday & down 73lbs HOLLA! You can do it!

Interesting, thanks!

I use BodyFortress Whey Isolate during the day and Dymatize Elite Casein at night. The best protein is an egg white protein shake. 6 egg whites, 1 banana, 2tbsp of peanut butter AWESOME!

I have yet to compete, however, after seeing competitors look like uneven, dull, or gray, not to mention the girl who showed up looking like the Incredible Hulk (green), and talking w/ my girlfriend who is an NPC competitor she strongly recommends the onsite spray tan.

Jamie Easson has a good plan on bodybuilding.com

Clean bulk eat & heavy lifting! The muscle you build will help w/ the fat loss. Take a fat burner. I take Cayenne.

It makes my allergies go haywire. I won't even let the janitor use his cleaning spray around me. It's that bad!

Thanks for the info! I'm 12wks out from the show I plan on doing and I am currently looking for suits. I am also worried about my top, as I am a 34DDD, and super worried about finding something to fit me.

Great job!

The best success you can have is to eat clean (avoid these types of diets) and exercise 3 days a week or more. You said it yourself, "you gain the weight back quite quickly"

I agree w/ the a.m. and grab a pair of dumbbells to give yourself a pump.

Cayenne Pepper capsules are much cheaper.

If you belong to a gym talk to some of the trainers and tell them your goals and see if they are able to train you. I don't use a trainer, I get my workouts from bodybuilding.com, however, the trainers at my gym (unofficial trainers) help me as well. You can also find online trainers. Here check out this website…

5'3.75" start weight 215lbs maybe a little more, drop down to 139lbs but I didn't like the skinny fat look so I bulked up to add more muscle. Currently 150lb and cutting. Feel free to add me.

:laugh: :laugh: :laugh: :laugh: Me too!:grumble: